Kegels, my best friend or worst foe?

[Defiant1 Member Find all posts View Profile Close Defiant1]

I was diagnosed with a weak PF. So I was told to do kegels. Every day. 10x10 sec holds and 10x 1 sec bursts. Both 3 times a day.

I noticed an almost immediate improvement. Solid erections, return of good morning wood. But now, I've noticed a decline and almost a worsening of my starting point.

I've been told that it is normal to experience a dip in the early stages and that you must continue training. But this has me worried.

Have any other kegellers out there experienced this?

Thanks

[Pegasus AdministratorPE Gym EditorPEGym Hero ☺ Admin of the Month Mar 2015 Find all posts View Profile Close Pegasus]

There is more knowledge onsite than you will find mainstream . Looks like you have half the story that might be all they know.

[Big Al AdministratorPEGym EditorMale Enhancement Coach Rep.PEGym Hero Find all posts View Profile Close Big Al]

Have you been performing the same routine without change or have you been increasing reps and/or force over time? How long have you been training [without any breaks]?

[Defiant1 Member Find all posts View Profile Close Defiant1]

Hey Big Al,

I've been doing this routine now for approx 3 weeks with 1 day rest per week and yes, lately I've really been trying to force that squeeze into oblivion because every instruction I read said 'squeeze as hard as you can'.

I didn't rest much because the specialist PF physio I saw said every day is okay to do. But I'm disagreeing with that now.

Any ideas on kinder routine? And should I ease up on the squeeze?

[Cokafor Senior Member Find all posts View Profile Close Cokafor]

Be careful here Defiant,

My erection has 2 modes, 1 where I achieve erection via kegels(mostly involuntary and force of habit) and the other where it seems to come naturally, without kegels and relaxed muscles.

My kegeled erection is on average 0.5 inches less in both length and girth, however it is harder and stronger. My relaxed erection happens less than 1/100 times(I am working on this) and feels fuller but with less staying power.

My theory is that the kegels tense and overwork the pelvic floor limiting the amount of blood flow coming in. A PF can be both tense and weak from bad habits.

My advice....work in reverse kegels. From the sound of it, your PF does not sound like its too far from being balanced. Just ensure the optimal amount of blood is entering your unit from a relaxed PF and do not kegel to achieve an erection

Good luck mate!

[Defiant1 Member Find all posts View Profile Close Defiant1]

Hey Cokafor,

I never Kegel to produce an erection. I'm only doing them to strengthen a diagnosed weak PF. It seemed to be working so well. My dribbles had gone and my no.2s had become always nice and solid but now they've seemed to revert and my EQ yesterday morning was bad, real bad. I'm hoping it's just a blip on the road to a stronger penis due to overtraining and holds that were too intense. (I was really trying to squeeze the floor into the next realm!)

[Defiant1 Member Find all posts View Profile Close Defiant1]

I know it's so silly asking people over the Internet for medical knowledge but a lot of you guys here are very knowledgable regarding the subject of Kegels.

So please, one question guys....

I was making good progress initially but I think I was over zealous with the squeezing and wasn't taking enough rest, even though my routine was fairly light.

I believe I've fatigued the PC muscles now as my dribble is back and my no.2s (sorry!) aren't as formed either. Plus my EQ has taken a hit after great improvement.

The question: Have I done more permanent damage or like most overtrained muscles, will they eventually firm up, adapt and become strong again, with rest?

Thank you!!

[Pegasus AdministratorPE Gym EditorPEGym Hero ☺ Admin of the Month Mar 2015 Find all posts View Profile Close Pegasus]

You continue to ignore what I have told and explained to you and asking the same questions.

[Defiant1 Member Find all posts View Profile Close Defiant1]

Not to seem antagonistic but I don't really think you have, perhaps indirectly. You advocate RKs and stretching and that's great, I haven't incorporated them yet as I was to rest the whole area. I am doing some perineal stretches though, basically sitting on my heals and taking some deep breaths for 2 mins.

I'm just trying to determine whether this crappy dip, after a short period of great improvement is normal, reversible and what the best way forward is. All you do mate is laugh at me and rarely go into depth on the logic behind your advice. Anyways! Don't worry, hopefully this will settle, I'll definitely be incorporating more rest days when I start up again. And I'll investigate more fully RKs and their benefit.

[Pegasus AdministratorPE Gym EditorPEGym Hero ☺ Admin of the Month Mar 2015 Find all posts View Profile Close Pegasus]

And there you go ignoring again. I laugh when you keep asking questions that have been answered .

Yet again! Yes it happens all the time when people do not understand how to train kegel . It is reversible you need to include rk and the like in your training that is the way forward .

Look after countless thousands of posts answering questions like your might I suggest you read some of the threads written on this subject if you wish to understand in more depth.

[Defiant1 Member Find all posts View Profile Close Defiant1]

Thanks for your help! I will do just that.

[Big Al AdministratorPEGym EditorMale Enhancement Coach Rep.PEGym Hero Find all posts View Profile Close Big Al]

Hey Big Al,

I've been doing this routine now for approx 3 weeks with 1 day rest per week and yes, lately I've really been trying to force that squeeze into oblivion because every instruction I read said 'squeeze as hard as you can'.

I didn't rest much because the specialist PF physio I saw said every day is okay to do. But I'm disagreeing with that now.

Any ideas on kinder routine? And should I ease up on the squeeze?

Where are you receiving these instructions? Erring on the side of caution with an exercise is what I recommend, and the first few sessions should be devoted to mastering the form of the exercise and in getting the "feel" of it right.

[Defiant1 Member Find all posts View Profile Close Defiant1]

Where are you receiving these instructions? Erring on the side of caution with an exercise is what I recommend, and the first few sessions should be devoted to mastering the form of the exercise and in getting the "feel" of it right.

Hey Big Al,

Yes I agree with you. Form over everything. It's true at the gym, and so it should be for Kegels.

I'm getting the idea to squeeze as hard as you can from internet sources, you know the like, how-to columns and videos but moreso from my pelvic floor specialist physio who said you should squeeze as hard as you can. Also, there's an app called 'Squeezy Men' developed by NHS physios for male PF exercising and I quote 'When doing your slow and quick exercises you should try to squeeze and lift your pelvic floor muscles as strongly as possible'.

So that's why I've had it in my head I should squeeze hell to leather on the contractions.

I do believe I have a very good grasp of what a standard Kegel is and what muscles to tense. I've practiced the mid urine stop a few times now and have good control over the lift of the PF.

I'm just experiencing negative effects now which is starkly converse to my gains a week ago. But as Pegasus says, I should include RKs and more stretches to relax the floor also.

[Big Al AdministratorPEGym EditorMale Enhancement Coach Rep.PEGym Hero Find all posts View Profile Close Big Al]

Most any sensible exercise regimen will recommend a period of breaking in before using high intensity approaches. Pelvic floor strains can be induced by overtaxing kegels- by contracting too hard, often, or both. A PF strain can take a long time to recover from.

[iceclimber Senior Member Find all posts View Profile Close iceclimber]

I suggest you adding reverse kegels and PF stretches to balance your PF. Some days to rest your muscles are important too.